Highlight: Soft and comfortable feel.
Made of polyester and cotton, this shirt is wicking, breathable and ultra soft. It’s also thicker than other short-sleeve shirts we tested, making it a great option when you need to dress a bit warmer. Paired with arm warmers or worn under a long-sleeve top, you’ll be dry and comfortable on brisk days. A rear pocket can fit a key, some cash or up to three gels.

I asked myself this question after missing a workout during January’s #RUNCM30, a 30-day fitness challenge set up by us folks here at Competitor. Days 1-13 went off without a hitch, filled with runs, gym workouts, snow shoveling and even chopping wood.

Day 14, however, was a wash.

I’ll spare you the details, but I wasn’t able to get in a workout on Jan. 14. Not even a single pushup or a 100-meter run.

Nothing.

But I’m not letting this ruin my month. I woke up this morning and made a promise to myself to continue with the challenge, which means getting off my rear end and doing something today. With the gravel roads near my house still glazed over with ice, it looks like I’ll be heading to the gym this afternoon for a quick workout.

If someone vows to do something that extends over a certain number of days, and “doing something” doesn’t happen on one of the days, is the challenge over? Did the person fail?

The answer, of course, is no. The point of this challenge is not necessarily to do something every day, but rather to get people moving and motivated. All too often, people make empty promises to themselves at the turn of a new year to get in shape and eat healthier. A challenge such as this instills good habits that hopefully will become automatic come Feb. 1, not a fad that wears off.

I doubt I’m the only person in the #RUNCM30 challenge who has missed a day. And if someone chooses to modify it so that they take 2-3 days off a week, that’s OK in my book.

But if you are struggling with finding the time or motivation to work out daily, here’s an idea: Sign up for a race. If you’re a new runner, find a 5K in February or March. More advanced runners can look for a 10K or even a half marathon around the same time. Having a race to train can provide that extra booster shot you need to get out the door.

And if you’re stuck inside for a few days because of lousy winter weather, here are a few things you can do at home without any weight:

For many people, losing weight and exercising more are New Year's resolutions. Photo: Jason Devaney

What are your goals for 2015?

Are New Year’s resolutions overrated?

This is what I asked myself a few weeks ago as I pondered what I would like to accomplish in 2015. I concluded that they’re not necessarily overrated, but they’re overused, abused and rarely followed to the point of completion.

Let’s examine the most popular resolution made in America: getting healthier. Often this means joining a gym and/or eating better quality meals. But what’s a resolution without a measurable goal?

A friend of mine made a good point when we discussed this last week: you need to make your resolution more concise than simply losing weight, for example. How much weight? Do you want to gain muscle and maybe run a 5K? Putting an actual weight number and circling a race date on your calendar are much more effective.

I couldn’t believe the amount of cars in the parking lot of my gym last Saturday afternoon. But when I thought more about it, the surprise was gone. I joked with a few people that the number of gym-goers will shrink back to pre-holiday levels in another month. Sad but true.

Do you want to become a better and faster runner in 2015? Tweak your resolution to say, “I want to shave 5 minutes off my half marathon PR by the fall.”

Are you looking to eat less junk food? Start by throwing away all the junk food in your pantry and then shop in the outer sections of the grocery store. There’s not much junk food there.

If you have a career goal to make more money in 2015, be realistic and write down a number that you can strive for. Then work as hard as you can and impress your boss. If the number isn’t tangible in your current work situation, think about making a job change.

But here’s the thing: these are all great ideas and it’s wonderful that Americans want to better themselves, but why do we need the ball to drop in Times Square in order to set these goals? Why can’t we come up with these ideas on our own?

New Year’s is like Valentine’s day: men everywhere feel like they have to buy their wife or girlfriend flowers, take her out to dinner and say I love you on Feb. 14. But why not do those things all the time?

As for me, I have a few resolutions—and I won’t share them here. But here’s a hint at two of them: I’ve been spending more time running and lifting weights.

It seems that everyone has a holiday wish list these days, and they’re filled with things like running shorts, running shoes and stocking stuffers like packets of GU and speed laces.

Here’s my list:

Finish Line Tape For Everyone

Last year I wrote about wanting to break the finish line tape just once in my life, knowing full well I’ll never win a race. Why can’t race organizers hold up the tape for every finisher? In last Sunday’s Dallas Marathon, a relay runner upstaged the women’s winner by beating her in a finish-line sprint and breaking the tape. Her relay team finished sixth. So it appears we’re making progress.

A Boston Qualifier … Someday

Maybe this will happen when I turn 50. It’s almost guaranteed I won’t earn a BQ next year, but stranger things have happened in the sport of running. I suppose I could get a nice speed boost by using a jetpack to qualify for Boston. Anyone know where I can get one?

A Sub-2 hour Marathon

I have absolutely zero chance at doing this, but someone else could break the barrier and make history. I hope it happens. People thought a sub-4 minute mile wasn’t possible, but it was. The new magic number is the 1:59 marathon. Recent talk suggests it might happen sooner than we think.

No More Dopers

This doping thing has to stop. Cycling’s new doping scandal gives haters another reason to continue to dislike the sport. It’s sad, really. And we have another doping scandal happening in the running world. Why can’t these people play by the rules? Do they realize they’re doing more harm than good?

Faster Runners

I’d love to see the average race times continue to drop. The average men’s marathon finishing time, for example, was 3:32:17 in 1980, according to Running USA. As the sport grew, that number climbed to 4:20:01 in 2002 and 4:20:29 in 2005. In 2013 it was 4:16:24 — let’s keep the momentum going, people!

Five events are on the chopping block as the IOC looks to streamline its event lineup and possibly add more sports.

The International Olympic Committee (IOC) is considering dropping several track and field events from the Summer Olympics schedule, including the 200 meters and the 10,000 meters, according to a published report.

Citing a desire to cut the number of athletes participating in the Games to 10,500, the IOC is looking to streamline the event program.

The Agereports that five track and field events—the 200 meters, 10,000 meters, a men’s race walk event (most likely the 20K, reports the newspaper), the shot put and the triple jump—are on the chopping block.

“There was a gathering over dinner in Europe recently of senior athletics people who are very significant in influencing policy matters and I was present,” Brian Roe, a senior international technical official at the Olympics and world championships, told The Age. “The IOC clearly has a view to reduce the number of those competing in athletics events and options were raised for how to do that and clearly there was a strong view that the 10,000, 200, one race walk and shot put were the most at risk. The triple jump was the least of those five.”

Roe said the 10,000 meters could be turned into a 10K road race, a distance more popular on asphalt than on the track.

“The 10,000 is not really part of the track and field calendar any more other than at the Olympics and worlds, so there was an argument against it,” Roe said. “The feeling was that the main protagonists are nearly all road runners so if we are to continue with the distance, why not have an event to which millions around the world can directly relate—a 10K road race.”

No American has won a 10,000-meter Olympic gold medal since Billy Mills did so in 1964. Mo Farah of Great Britain was victorious at the 2012 London Games, ahead of American Galen Rupp and Ethiopian Tariku Bekele.

Jamaican sprinter Usan Bolt has won the last two Olympic titles in the 200 meters. The last American to win that race was Shawn Crawford in 2004.

More than 2,200 athletes competed in 47 track and field events at the 2012 Olympics. IOC officials are reportedly looking to add more sports to the docket, so removing some track and field events would free up some space.

The second most populous event at the Summer Olympics is swimming; 950 competitors participated in 34 events in London. The Age reports that sport may also have some events slashed.

Brave the cold temperatures this month and run every day leading up to Christmas. Photo: Jason Devaney

Before you stuff your face with Christmas cookies, try one of these ideas.

With a few exceptions, the fall marathon season has given way to the winter eating season, better known as the time between Thanksgiving and Christmas. But before you fill up on holiday cookies and rip open Christmas gifts, there are a few things you can do.

Start a Streak

Run every day in December and culminate the streak on Christmas Day. You might have some winter weather to deal with, but that’s the fun of it. Well, maybe it’s not. But you’ll be rewarded with an immense feeling of accomplishment on Dec. 25. Even better, your might even decide to extend the streak into the new year.

Run a Race

Find a race that has “Jingle” in its name. And don’t forget to wear your Santa hat or shoe covers that look like elf slippers. And many of these races benefit families that need help during the holidays, so bring a gift, some non-perishable food or even your checkbook.

Make a Wish List

Write up a wish list and leave it on the kitchen counter for your spouse to see, or “accidentally” send it to your family and friends via a group text or e-mail. They’ll get the message, and maybe you’ll get what you want.

Don’t Graze

If you attend a holiday party with family, friends or co-workers, don’t position yourself at the table full of hors d’oeuvres. And don’t keep walking over to the table to fill up your plate or refill your glass with eggnog. Do yourself and your body a favor by taking it easy. Fill a small plate, grab a drink and mingle. When dinner is served, try to fill up half of your plate with vegetables.

Travel Tip

If you’re traveling to see family, pack several pairs of running shoes and be prepared to pay for an extra baggage fee. You never know what type of weather you’ll face (unless you’re in San Diego)—plus you can impress your family with your running shoe arsenal. Or maybe they won’t care. But at lest you’ll be covered.

Thanksgiving is here, so it’s time for another one of those “I am thankful for __” stories.

Here’s my list, tailored toward my amateur athletic pursuits:

Health

Having the health to compete in races and push myself is most definitely something to be thankful for. Injuries are one thing, but serious illnesses and diseases are something entirely different. Being able to run and bike and swim without worry is a blessing.

Family And Friends

I wouldn’t be an amateur athlete without the family and friends I work out with and draw support from. Group rides and runs are the best, and swim workouts are made easier with my wife or other members of our circle.

Technology

From high-tech fabrics to electronic gadgets that keep track of our pace, heart rate, cadence, distance traveled and so many other pieces of data, endurance sports seem to get easier and easier. All we have to do is swim, bike or run—everything else is taken care of. Kind of. You know what I mean.

Lots Of Options

There are so many races out there that there’s really no excuse not to compete, particularly in running. There’s a race every weekend. Whether you’re a 5K runner, a long-distance athlete or something in between, you’ve got plenty of options. I challenge you to finish reading this story and then go sign up for a race.

Turkey Trots

It’s true, I’m thankful for the annual Thanksgiving Day races across the United States. How else am I going to eat all that food? At the very least, I’ll hopefully go into Thanksgiving dinner at a calorie deficit for the day.

We just went from comfortable fall temps straight to winter in much of the United States. One day it was shorts-t-shirt-and-arm-warmer weather, and the next it was running-tights-multiple-layers-on-top-hat-and-gloves weather.

The ground is already frozen here in the mid-Atlantic region and the crunching sound it makes when you walk over it sounds like crusty snow. And speaking of the white stuff, parts of New York are getting five feet of it.

For those of us who don’t live in climates that are warm all year, running outside doesn’t have to be put on hold when the mercury drops and the land turns white. Here are a few keys to running in the winter.

Dress Up

And I’m not talking about wearing your best suit. It’s obvious, but running in cold weather means you need to dress warmly. But not too warmly, because depending on how far you’re going, your body will heat up. If you start to sweat and that gets trapped between your skin and your clothes, you’ll start to get real cold, real fast. Your best move is to wear layers so that you can peel them off as necessary.

Watch Your Footing

With cold weather comes ice, and with ice comes slips and falls that can lead to broken bones. Do yourself a favor and don’t fall, OK? Always keep your eyes on what’s in front of you and know what’s around you, in case you need to take quick evasive action to avoid another runner, cyclist or even a car. Wear shoes with good traction, like a decent pair of trail shoes that have some extra grip on the bottom and along the edges of the sole. If you’re running on snow or a lot of ice, buy a pair of running-specific cramp-ons—or make your own.

Take It Easy

Unless you’re training for a big race in the early part of next year, you don’t have to go out and run 15 miles at race pace. Slow it down a bit and take in the scenery. Run with a buddy and talk about what you want for the holidays. Running slower will also give you more time to avoid an icy patch at the last second.

Strength Train

Winter is a perfect time to run less and lift more. Head to the gym a few times a week and do some strength work to shore up your joints and build some muscle for the upcoming season. A stronger runner is a better runner. Try this simple strength circuit.

Relax

Winter is also about giving your runner’s body some time to rest and heal if you had a long season. So run a bit less, work on your strength in the gym and then relax at home. Even the most serious runners need a break once in a while.

It's been a few days, but my shoes still have some evidence of their encounter with a mud pit. Photo: Jason Devaney

Jason Devaney writes about his first trail race, which was chock-full of steep climbs, rocks, roots and mud.

Trail racing is a lot harder than racing on the road, as I found out in real time last weekend.

It started as a last-minute decision to run a local off-road event that benefits soldiers who need help readjusting to life in the States upon returning from the battlefield. I know some people who ran it last year and they said it was hard. But really, how hard could it be?

Turns out they were right.

The 10K race started fairly easy, with a nice downhill section that was wide and not too technical—except for a few rocks and roots. When I glanced down at my watch and saw I was doing a 7:30 pace, I thought this thing was going to be a piece of cake.

Moments later, I nearly fell flat on my face when I stepped right into some mud. I slowed down at the last second and instinctively reached out with my left hand and grabbed onto the nearest runner’s shoulder to catch my balance.

Luckily I didn’t fall, but for the next half mile I was half-dragging my right foot because of the giant glob of mud sticking to my shoe. It was like running with an anchor attached to my feet. I was able to get most of it off when I reached a grassy section a short time later.

From there, the climbing began. Up and down. Up and down. And then, up, up and up. The first loop was short and it ended with us climbing a ridiculously steep hill that featured grades of at least 30 percent. It was a mix of singletrack and a wider trail, and it was riddled with rocks, roots and ruts filed with mud.

It was ugly.

The second loop was longer and featured rolling hills, brook crossings and an asphalt/gravel section. My legs were screaming as I did my best to run up the hills, and then I slammed on the brakes during the steep descents on which I nearly wiped out on numerous occasions.

When I reached the asphalt/gravel part, I silently rejoiced.

Finally something I’m used to running on! Now I can get back to running 8-minute miles.

Or not. My pace was stuck around 10:00. My body would not move any faster. The course was either up or down—there were no flat sections on this thing. The asphalt and gravel was actually one long, gradual climb that acted like a governor in a golf cart engine that automatically slows it down when it reaches a certain speed.

Thankfully the second loop bypassed the mud pit, but it featured a screaming downhill that was so steep I was afraid I’d fall head over heels like our nursery rhyme friend Jack. From there, we climbed that awful, evil hill one last time to the finish line. I ran up the first third of it before switching to walking, which may have been faster than running up this hill that I’m convinced came straight from hell.

I reached the top and started running again, and when I turned right the finish line was straight ahead. But my legs didn’t have their typical finishing kick. I crossed the line on exhausted legs.

Running is rooted in finishing a race in as little time as possible. The journey to that point is what makes it fun.

Yes, running is largely an individual sport. We race to beat others and to better our PR. When we finish our first 5K, 10K, half marathon, marathon or ultra, most of us excitedly plaster the appropriate race distance magnet onto our cars.

Sounds like an individual sport.

But really, it’s not. It’s a team sport. And not necessarily in the true sense of the word.

We may not go out on a training run with buddies with a particular workout in mind. Unlike road cycling, in which a rotating paceline helps conserve everyone’s energy and therefore keeps the speed high, runners often run in groups for the camaraderie—not for energy-conserving benefits, although those do exist in this sport to a certain degree.

There’s just something about meeting a group of friends at your local running shop, a running trail or even at the end of your driveway and heading out en masse for a run. Or how about spending some quality time with your spouse during an early-morning run? Some of my favorite runs, whether they’re a quick 5-miler down the street or a sightseeing “run” around Rome, have been with my wife.

Leave your iPod at home on these group runs. Enjoy each other’s company and talk about running, running shoes, running gear, running watches, running workouts and your next race. Talk about your PRs and your goals for the coming season. Or talk about life in general.

Long, solo runs build mental toughness. So do solo bike trainer rides in front of a brick wall. Group runs build and strengthen relationships. They force us to push ourselves to keep up with faster runners, which in turn makes us faster.

And then, at the end of a group run, is there anything better than sitting around and talking about the run you just did? Or discussing how you’re getting over that nagging knee injury that’s dogged you since the spring? This is especially fun in the fall and winter, when you and your running buddies can swap post-run stories over hot coffee and pastries.

To me, running is and will always be a sport rooted in finishing a race in as little time as possible. How I get there is what makes it fun.

With marathons happening every weekend this time of year, it’s hard not to be inspired.

The days leading up to a marathon—especially a major marathon—are exciting. Even if you’re not running the race, which is most definitely the case with me this week, it’s awfully inspiring to read and hear stories about runners converging on Washington, D.C. or New York City to conquer a 26.2-mile trek.

Endurance athletes are a unique breed: Instead of cowering at the thought of running 26.2 miles, we embrace it. (OK, most of us still cower at the thought. But we still do it.) It’s a challenge we take on with authority and excitement.

Last weekend was the Marine Corps Marathon, which takes place not too far from where I live. It’s also the first and only marathon I’ve run. This weekend is the New York City Marathon.

If I could have run both this year, I would have done so without hesitation.

I’ve got a friend preparing to run her first 50-mile race—the JFK 50. Earlier this week she went on a 32-mile training run. Wow!

I wish I was running that race too.

As I continue to debate which races I’ll compete in next year, a fall marathon is right there at the top of my list. Maybe it will be the Marine Corps Marathon again. Or, if I’m lucky enough to score a spot through the lottery, perhaps I’ll run New York. But there are plenty of other long-distance journeys from which to choose.

And that brings me to my next point: Pace. We all love to run fast, whether fast means an 8-minute pace, a 7-minute pace, or something faster. But what about running slow?

That doesn’t mean you should try to run slow during your race—on the contrary, I’m an advocate of finishing in the quickest time possible. But if you’re heading out for a 15-mile training run or even a 7-miler, why not keep the pace a bit lighter? It will make it easier to complete the run and it will allow you to enjoy yourself and your surroundings.

Not that running fast can’t be enjoyable, because it is. And there is definitely a place in any training regimen for speed work and fast-pace runs. But do yourself a favor and go slow once in a while. Take a buddy with you or go solo. Leave your iPod at home and focus on what you’re doing. Head out to your favorite gravel road and listen to your shoes crunching on the ground. Listen to the birds and admire the fall colors of the leaves.

Running doesn’t have to always be a race. Sometimes we need to take a step back and take it all in.

Come race day, you’ll have an even greater appreciation for what you’re doing.

Turkey Trots are a fixture in many cities and towns on and around Thanksgiving. Photo: Kimble Photography

From dodging dogs and strollers to receiving a Thanksgiving pie, Turkey Trots have a lot to offer.

We’re about to turn back the clocks, which means two things: start getting up earlier and run during the early-morning sunrise, or invest in a headlamp and some reflective gear so you can safely run in the dark after work.

The first option sounds a lot more appealing.

Going back in time by one hour also means we’re in the season of Turkey Trots. Here are a few things to look for in these annual races:

Dogs And Strollers

Turkey Trots are filled with people who race once a year, which isn’t a bad thing. But often they will run with their dogs or with their children in strollers. They should line up in the back of the field, but if you find yourself trying to pass one on a narrow, crowded street, be careful. A dog can easily get startled with so many people around and cause a collision.

Crowded Aid Stations

With more runners comes more people who need to drink or grab a quick gel, so aid stations will be crowded. If you need a drink, watch out for other runners cutting in trying to grab some water. If you’re not thirsty and don’t need anything, stay in the middle of the road to avoid the crowds around the tables.

Disorder At The Start

Do yourself a favor and line up in a faster pace group at the start. With so many people in the race either not being familiar with how to line up properly or simply not being realistic about their pace, many of the runners line up too close to the front. If you’re caught behind them, passing them all after the first quarter mile can be tricky and will disrupt your rhythm.

Funny Footwear

Two years ago at my hometown Turkey Trot, I saw a middle-aged gentleman take off from the start wearing dress shoes. I and everyone else was alerted to his presence by the “Thwack! Thwack!” sound every time his feet hit the ground. I still don’t know if he finished the race. Or if his beat-up feet have recovered.

Extra Layers

Thanksgiving day can be 70 degrees in some parts of the northern half of the country, or it can be in the 20s. If the latter is true (or even if it’s in the 40s), be sure to bundle up. Your body isn’t yet used to the cold winter weather that arrives this time of year. If you have someone with you to cheer you on, have them hold some extra clothes for you. Or stash them in your car. Many Turkey Trots are too small to have a bag check.

Turkeys

Running in costume is a popular thing to do for races around the holidays. So if you see a human-sized turkey darting and weaving through the crowd of runners, don’t worry. Yours is waiting in the oven at home.

Pies

Finally, there might be a tasty treat waiting for you at the finish line: a pie to take home to your family for Thanksgiving dinner. Or, if you bonked during the race, it can serve as fuel for your body during the drive home.

The Feed works with 88 brands and offers almost 1,000 individual products. Photo: The Feed

The Boulder, Colo., company specializes in providing custom nutrition boxes for endurance athletes.

As endurance athletes, having a sound nutrition and hydration plan is critical to avoid bonking during races and on those long weekend runs.

Many of us, however, struggle to solve these two crucial pieces of the training and racing puzzle.

Enter The Feed, a company that packs a bunch of nutrition and hydration products into a box and mails it directly to your home.

And seriously, who doesn’t like getting packages?

The Feed sent me a Pro Box, which is essentially a starter box. Mine contained a variety of drink mixes, bars and a few other goodies that I put to good use on some training runs and rides. I particularly loved the Pro Bar and the Rip Van Wafel (similar to a Honey Stinger Waffle).

But I’m not here to break down the pros and cons of each item the company shipped me. Not everyone has the same likes and dislikes—and that’s where The Feed comes in. The company encourages you to try everything in your first box to see what works for you, keep some notes and then contact one of The Feed’s nutrition coaches, who will help you figure out what your nutritional needs are moving forward. Your customized box of goodies can then be arranged to show up on your doorstep every four weeks.

I was impressed with a few personal touches that came with my box: A handwritten letter from a nutrition coach on the inside flap, a handwritten recipe for a recovery smoothie and a follow up e-mail a few days after the box was delivered.

“Our goal is to make sure that when you reach into your pocket in the middle of a workout, you pull out something that you’re actually looking forward to eating,” said Tally Latcham, head of Customer Care and one of the company’s nutrition advisors.

One of the main benefits to using The Feed, Latcham said, is the personal service customers receive from the knowledgable staff regarding all facets of nutrition.

“Sure you can walk into your local grocery store and grab a handful of bars, but chances are the guy stocking the shelves isn’t going to be able to tell you exactly when during your Ironman you should switch from bars to chews,” Latcham said. “He can’t diagnose your cramping issues, or give you meal suggestions to increase your sodium intake before your next big event.

“We share our knowledge and experience working with top athletes and sports scientists, team doctors and nutritionists, to make sure that our customers not only have delicious food, but that they actually understand how each item is going to affect their performance.”

The Feed opened for business in 2013 and was founded by Garmin-Sharp Pro Cycling Team president Matt Johnson and former professional cyclist Bryan Smith. There are several boxes from which to choose, ranging from the aforementioned Pro Box to the Strength and Conditioning Box and the Best of Colorado Box (the company’s office is in Boulder, Colo.). And there’s also the Josh Cox Box, which contains products the American runner has used during record-breaking endurance runs.

But having the ability to order a custom box seems to be where The Feed really shines. You can set it up so you automatically receive the box every month without having to re-order it every time.

The Feed works with 88 brands and offers almost 1,000 different individual products, so there’s plenty to choose from when putting together your custom box of race and/or training fuel.

“We set out to create a complete online source for sports nutrition and healthy eating,” Latcham said. “Having your workout fuel show up at your door each month is a new concept to most but it’s a convenience that you’ll quickly begin to appreciate.”

Running with a buddy is a fun way to get out the door and get in a workout. When you’re feeling low on motivation and energy, having someone else with you can provide a needed boost.

And when you attach a leash to your buddy and scratch the back of his ears, the run can be even more enjoyable.

Running with your dog is great for you and for your pet. How many of you take your dog out in the morning before leaving him home alone all day while you’re at work? Or, if you work at home, how many times a day do you take him out? Are they walks or just quick bathroom breaks?

Do yourself (and your dog) a favor and go out for 15-minute walk up the street and back. And if he’s the right size, take him for a run.

Because we all know that a tired dog is a good dog.

Size

I grew up with medium-sized labs, so going for a quick jog with them wasn’t too much trouble. Large dogs are harder and smaller dogs will have a tough time keeping up. My wife and I have a little guy, a Terrier mix, who tips the scales at about 14 pounds. When I take him out on the leash and try to run up the driveway with him, I either need to go at a 15-minute pace or drag him on the pavement (of course I don’t do the latter). Or, if I’m in the middle of an interval, perhaps I should scoop him up and sprint. Something tells me he wouldn’t like that too much. Plus I would look funny without moving my arms.

Always Use A Leash

Some towns have leash laws and others don’t. Some of us can let our dogs out in the yard off-leash and they won’t go running off, while some of us have to keep Buddy on a leash. Whatever you normally do, always leash him up if you take him for a run. With cars, other runners and other dogs around, safety can be a big concern. And what if he takes off after a squirrel and runs into the woods? This goes for walking on bike/run trails too; I’ve come across a few people this year on my local bike trail walking with their dogs off-leash. I had to slow my bike to a crawl to avoid what could have been a serious crash. There are a lot of good leash options, from ergonomic ones to others that clip around your waist (“hands-free”). Stunt Puppy has some good options.

Find A Good Pace

If you’re a 6-minute miler, your dog probably isn’t. He might be able to out-sprint you but not on a 3-mile loop. You’ll get a feel for how fast your dog can run fairly quickly. And the more you take him out with you, the faster he’ll become. I know someone who routinely takes his dogs for 5- or 6-mile runs at a sub-8-minute pace.

Stops And Starts

Let your dog do his business before you start running to avoid having to stop once you get going. And don’t let him try to mark his territory every 30 seconds, as many dogs do. A good way to combat this is to keep the leash short. That will keep him away from the brush, bushes and trees lining the road or path you’re on, which will hopefully stop him from stopping so much. If he really needs to stop, however, let him do it. He might need to really go—even dogs can get runner’s trots. And that reminds me, always bring something to pick up, uh, what he leaves behind. Or use a stick to push it in the woods.

Hydrate

Just as your body needs hydration, so does your dog. If you and Buddy are doing a 5-mile training run together, you better bring water or run past a water fountain or a store a few times. Dogs can overheat too. If it’s warm, stop every mile to give him a bit of water. Pour some in your hand and let him lick it up. Or try the Ruffwear Singletrak Pack, which is basically a backpack for your dog that contains water bottles and pockets for treats.

Jason Devaney suddenly finds himself aimlessly wandering the endurance sports world in search of something.

For various reasons, I’ve mostly taken the year off from racing. Sure there was that local 5K I did in the spring, and before that the Rock ’n’ Roll USA Half Marathon, but that about summarizes my 2014 when it comes to doing races.

But hey, it was a busy year. I got married. I spent the summer in Italy. I work a lot (too much). Now that my wife and I have returned stateside, it’s time to get back into my old routine (triathlon training, anyone?).

Thing is, I don’t know what to do.

Should I run another marathon? A half early next year would at least be nice.

What about bike racing? I’ve been wanting to jump into that.

And then there’s triathlon, which dominated my life in 2013. I did my first half Ironman that year and still crave everything about the sport. Doing an Ironman someday is certainly on my radar.

Whatever your preferred form of caffeine is, it has many benefits in moderate amounts. Photo: www.shutterstock.com

Jason Devaney writes about the evolution of coffee in his life.

For years, I didn’t drink caffeine.

Couldn’t do it. A small heart valve defect meant I was relegated to black-colored hot water, also known as decaf coffee.

But it wasn’t always like that. In college I discovered the benefits of drinking coffee in the morning—I craved that jolt it gave me. Especially after a late night. I was living an unhealthy lifestyle, too—eating too much processed junk, drinking too much beer. Coffee would help me wake up for those dreaded 8 a.m. classes.

But then I was put on the decaf diet when my heart started to race and flutter after consuming caffeine. A few years later, I began to lift weights and go for short runs, which made me feel great. I lost some weight and got into better eating habits.

A few years after that I jumped into triathlon, even though I had no clue how to swim or handle a road bike. And I was still on the decaf diet.

But about two years ago, after years of drinking boring decaf coffee purely for the flavor and the routine, I began introducing the real stuff into my mornings. I started with a half-caf coffee before working my way to a full cup of the real stuff. And guess what? No more heart troubles. I’d feel a jolt, but the bad side effects were gone.

Now I’m a coffee-holic. And that is particularly true in my endurance sports life. I can’t go for a morning run or bike ride without a cup. I’ve worked my way from coffee to espresso, which I enjoy more for a variety of reasons: The flavor is intense and gives you a quick jolt without having to drink a standard-sized cup of American-style coffee. When I was in Italy over the summer, a cappuccino became my staple after a run—it contained just the right amount of protein and fat (in the milk) and calories to make me feel better after a run in the heat. And of course, I would throw down a shot of espresso pre-run.

I’ve seen and heard a lot of negative things about drinking caffeine. Some of them are true. Some aren’t.

Does coffee dehydrate you? That’s debatable. But if you stay hydrated with other fluids like plain water, you won’t get dehydrated. Studies have proven that the old adage of caffeine being a diuretic is false.

Are caffeine-induced jitters a bad thing? If you limit yourself to one or two cups a day, your body shouldn’t react like that. If it does, you might want to think about scaling back your intake, drinking weaker coffee or switching to decaf. Also, if you typically add mounds of sugar to your coffee, try adding just one mound. All that sugar will lead to a crash.

Is caffeine addicting? Yes. Caffeine is technically a drug so if you drink it every day for years and years and then one day stop drinking it, you will most likely feel some withdrawal symptoms. To keep this in check, keep your caffeine intake low.

Numerous studies have been conducted on the benefits of caffeine as it relates to athletic performance, too. Now we have all sorts of nutrition products that contain caffeine, like gels, bars and chews. In a way it makes pre-race fueling easier—you get your calories and caffeine all in one package!

For me, caffeine in the morning has become automatic. When I don’t feel like waking up after a restless sleep, I look forward to enjoying that quick espresso or cappuccino. Or, when I’m traveling, a nice cup of black coffee does the job quite nicely.

So thank you, caffeine, for bringing joy to my mornings. I don’t know what I would do without you.

In a few short months, many of us will be dressed like this when we head out for a run. Photo: www.shutterstock.com

The season’s third season is just about here.

With summer unofficially over now that Labor Day is in the rearview mirror, it’s time to start thinking about reaching for a long-sleeved running shirt instead of your go-to short-sleeved tee when you’re kitting up for a run.

That said, here are a few reasons why I’m happy the year’s third season is just about here.

Dress Warmly

My summer running wardrobe is thin, but I’ve got enough long-sleeved options to keep me dressed for more than a few days’ worth of running. Soon I’ll be able to break them out without losing 10 pounds of sweat in the summer heat.

Shorter Days Mean Earlier Runs

When we turn the clocks back and the sun starts to set earlier and earlier, getting in a post-work run usually isn’t the smartest or safest option. This gives me the motivation to run either first thing in the morning or around midday.

Feel The Burn

On those mornings when the temperature is stuck in the high 30s, we’re all familiar with the lung-burning feeling that comes when we exert ourselves in cold air. Is it better than pounding out 10 miles in searing heat and nasty humidity? I would say yes.

Turkey Trots

Turkey trots have a way of bringing everyone, whether or not they are actual runners, to the streets for a run. And although dodging strollers, dogs and walkers can be a challenge, seeing so many folks out running is a great thing. Now if only race organizers would have stroller-only lanes …

Less-Crowded Trails

This goes against the previous item in this list, but it is nice to enjoy a people-free run on your local trail once in a while. We’re all familiar with the challenge of trying to complete a tempo run on a packed summer day.

Running your way around a handful of cities in Italy for eight weeks will teach you a thing or two. Here are five lessons I’ve picked up this summer.

Don’t Trust The Crosswalk Indicators 1

When you must cross the street, always wait for the indicator to turn green (Italian drivers are crazy). If you come up on the crosswalk and the indicator is yellow, you might want to wait for the next cycle. Yellow can last two seconds or 10, depending on when it changed. As soon as it turns red, it’s full gas for the cars. I nearly got my wife and I killed last week when I darted out on a yellow.

Don’t Trust The Crosswalk Indicators 2

Even when the pedestrian light is green, that doesn’t mean the cars turning will stop for you. It’s like playing a game of chicken. My strategy is to try to make eye contact with the drivers as I make my way into the crosswalk before going. Or you can just go for it and hope the lead-footed drivers decide to use their brakes.

Watch The Weather

This is true anywhere, but it’s important to know what you’re running into before heading out. We learned early on that the sun here in Rome is intense—so much so that finding a slice of shade on the sidewalk or on the road is like switching to the other side of the pillow at night. It’s a huge drop in temperature. So before you head out, check the mercury and plan accordingly. Shade is your friend here.

Plan For All Terrain

I’ve covered the bumpy roads and sidewalks here in Europe. Even a 3-mile run can feature cobbles, dirt, gravel, grass, loose rocks and pavement. And watch out for that chunk of ancient ruins next to the sidewalk. Rome would not be kind to barefoot runners.

Finding Gear Is A Challenge

We’ve only stumbled upon one running store here in Rome. And while there may be more, the number of running shops is not near what it is in the United States. Need some nutrition or hydration supplies? Looking for a tech shirt or a pair of shorts? It’s not as easy as heading down the street.

You don’t need a gym and/or a track to get in shape, writes Jason Devaney.

Running the same route over and over again can get boring. Even when you’re in a foreign country surrounded by history.

Since touching down in Italy last month, my wife and I have tried to run our way around Positano and, for the last four weeks, Rome. Our runs in the capital city have mostly consisted of either an out-and-back route on a trail along the Tiber River or what I call sightseeing runs—which involve a combination of running, stopping, taking photos of ruins and old churches, walking and a bit more running at the end.

For the last week, however, we’ve been craving more of a traditional run—you know, one that actually involves mostly running.

This week, we discovered it.

Our Monday evening run began on the sidewalk of a main road next to the Tiber but quickly brought us over to the east side of the river, where we put in a good 10 minutes before arriving at Circus Maximus—an ancient stadium where Romans used to race chariots. All that’s left is the shell of a track, which is covered in crushed stones and sections of grass. We did one loop of the half-mile track as we pretended to race ancient horse-drawn chariots at dusk. The loose stones made it quite difficult to build much speed or keep our footing.

Then we continued along a shaded sidewalk until we reached what I’ll call “Muscle Park.” It has various workout stations scattered throughout, including pull-up bars, stumps on which to do dips and lots of other things that I can’t even begin to describe.

It was as if we had gone back in time to a few hundred years A.D. There were no air-conditioned gyms, but parks like this one were the place to get in a workout and hang out with your buddies.

The place was too busy for us to hit any of the stations, so we decided to run a loop on the road that circles the park. It ended up measuring nearly three quarters of a mile.

And that’s when it hit me. Who needs a gym when most of what we need to stay in shape is right in front of us? Not every city or town has its own “Muscle Park,” but there are park benches (dips), curbs (dips, pushups), playgrounds (lots of options there), boulders (again, lots of possibilities) and other things everywhere.

If you can’t afford a gym membership or do not have one near you, don’t be afraid to take a walk and check out what’s around you. No track in your town? Try doing loops around your neighborhood. Or, run on a straightaway, sprinting from telephone pole to telephone pole.

After a handful of those, do some pushups and then run back. Do dips on the front steps of your house. Or do bodyweight squats—a few sets of 50 will bring on a nice burn.

If adding more upper body strength is your goal, find a place where you can do some pull-ups—maybe the top of a swingset, the overhang of the deck in your backyard (just make sure it’s not too high!), etc.

Sometimes all it takes is some creativity to get the job done.

What’s your favorite exercise to do outside of the gym? Tweet me @jason_Devaney1

Dave McGillivray crossed the finish line of his 60th birthday run at 4:15 p.m. Saturday. Photo: DMSE Sports

McGillivray has completed his birthday run every year since turning 12.

Boston Marathon race director Dave McGillivray has run his age in miles every year since he was 12. On Saturday, McGillivray celebrated his 60th birthday by continuing his streak and completing a 60-mile run.

McGillivray ran 17 3.5-mile loops near his home in North Andover, Mass. to commemorate the occasion that ended in a birthday celebration with family and friends in his backyard, according to a press release.

McGillivray was joined by running legends Joan Benoit Samuelson, Rick and Dick Hoyt, members of a local running club, his children and even his wife, with whom he celebrated their 11th anniversary on the day of the run.

McGillivray, the president of DMSE Sports and who also leads the Falmouth Road Race, the Boston Half Marathon and other local events, began Saturday’s run at 2 a.m. He had planned the entire day down to the minute, with the goal of finishing each loop in 50 minutes and using the extra time to take a break.

He completed the run at 4:15 p.m.—right on schedule. Shortly after, 2014 Boston Marathon champion Meb Keflezighi sent a congratulatory text message to McGillivray that read, “Congratulations Dave…I need to do my age and start going backwards. You are amazing.”

Four-time Boston champion Bill Rodgers sent McGillivray an e-mail to acknowledge the feat: “Dave, the best thing about your run is seeing how many people care about you.”

McGillivray’s birthday run has occurred every year since he turned 12. But last year, doctors told him he needed to lose weight and get himself in better shape after he had trouble breathing while running. He was diagnosed with coronary heart disease.

In the last 10 months, McGillivray has dropped 27 pounds and has lowered his cholesterol level by more than 70 points. He told ESPN.com he no longer drinks beer and only eats fruits, vegetables, whole grains and other healthy foods. He also gets more sleep.

I broke a lot of rules in the past, and I’m following them all now,” the 5-foot-4, 131-pound McGillivray told ESPN. “The reality is [the condition] is very serious and I was very lucky to catch it and get a second chance.”

McGillivray is slated to compete at the Ironman World Championships in Kona, Hawaii in October, his ninth time tackling the grueling race. It will mark his first time doing Kona in 25 years.

According to the DMSE Sports press release, McGillivray has logged more than 150,000 miles and has finished 131 marathons, including 42 straight Boston Marathons. He runs the Boston course every year once all the finishers complete the race.